Your heart is one of the hardest-working organs in your body, and taking care of it is essential for long-term health¹. To help you optimize your cardiovascular well-being, we spoke with Dr. Michael Ghalchi, a board-certified cardiologist and founder of Apollo 360 Health, a platform dedicated to managing and reversing chronic conditions.
Dr. Ghalchi shared his expert advice on everything from heart health screenings to nutrition, exercise, and the role of technology in cardiovascular care.
Understanding Your Baseline Heart Health
The first step to maintaining heart health is proactive screening. Dr. Ghalchi recommends that individuals initiate conversations with their doctors about their cardiovascular risk. He suggests asking:
- How can we determine if I have subclinical heart disease before it becomes a problem?
- Given my current health, what small lifestyle tweaks would significantly improve my long-term heart health?
For a thorough heart health assessment, Dr. Ghalchi uses tests like coronary calcium scans, echocardiograms, stress tests, sleep studies, and wearable health monitors. These tools help detect early signs of cardiovascular disease, allowing for early intervention.
The Role of Genetics in Heart Health
While lifestyle factors play a dominant role in heart health, genetics can contribute to cardiovascular risk. If you have a family history of heart disease, screening should start earlier and be more aggressive. However, Dr. Ghalchi emphasizes that most risk factors are within our control. With the right exercise, diet, and medical management, you may be able to significantly reduce your chances of developing heart disease—even if it runs in your family².
Exercise & Cardiovascular Health
Regular physical activity is a cornerstone of heart health, but what type of exercise is best?
Dr. Ghalchi recommends a combination of aerobic exercise and resistance training, customized to individual needs:
- Aerobic Exercise: Beneficial for anxiety, sleep improvement, and cardiovascular endurance³. Examples include brisk walking, jogging, cycling, and swimming.
- Resistance Training: Helps with bone density, metabolic health, and muscle strength—especially important for individuals with pre-diabetes or osteoporosis4.
The Risks of Overtraining
While exercise is beneficial, too much endurance training may increase cardiovascular risk, particularly for certain arrhythmias. Similarly, heavy weightlifting without proper breathing technique may put strain on blood vessels. If you lift weights, focus on exhaling during exertion and avoiding the “Valsalva maneuver”5 (holding your breath while lifting).
Warning signs to watch for:
If you experience chest discomfort, difficulty breathing, or unexplained dizziness during workouts, consult your doctor before continuing intense exercise.
Nutrition for a Healthy Heart
The #1 Rule: Avoid Processed Foods
Dr. Ghalchi’s top dietary advice is simple: cut back on processed foods. Highly processed foods—especially those high in refined sugars, unhealthy fats, and sodium—are a major contributor to heart disease6.
- Whole, unprocessed foods
- Lean proteins
- Fiber-rich fruits and vegetables
- Healthy fats (like olive oil, nuts, and fatty fish)
Sodium, Electrolytes & Supplements
Should You Worry About Sodium Intake?
For most people, excess sodium comes from processed foods, not the salt added to home-cooked meals. By eliminating processed foods, sodium intake naturally decreases. However, for highly active individuals, additional sodium intake may be necessary7. Consult your doctor to determine if you fall within this category.
Dr. Ghalchi recommends:
- Eating whole foods to get natural electrolytes
- Staying hydrated with water (or electrolyte solutions without added sugar, if needed)
- Watching for signs of dehydration—like persistent thirst, dry mouth, or dark urine
The Impact of Stress & Sleep on Heart Health
Chronic stress can contribute to high blood pressure, inflammation, and hormonal imbalances8. To mitigate stress, Dr. Ghalchi suggests:
- Exercise (one of the best natural stress relievers)
- Breathing exercises & meditation
- Social interactions & support systems
The Importance of Sleep
Sleep is crucial for heart health. Disrupted or insufficient sleep may increase cardiovascular risk—even if you exercise and eat well9. If you struggle with sleep, consider tracking your sleep patterns and discussing potential sleep apnea concerns with your doctor.
Technology & Wearable Devices for Heart Health
Wearable health monitors—like smartwatches and fitness trackers—are revolutionizing heart health management. Dr. Ghalchi’s team at Apollo 360 Health uses wearables to track:
- Heart rate & heart rate variability (HRV)
- Sleep duration & quality
- Activity levels & recovery metrics
- Blood pressure
While wearables provide valuable insights, they can sometimes be overwhelming. Dr. Ghalchi advises using them as a tool for awareness rather than obsessing over every data point. Additionally, they can be used as a starting point for a conversation with your doctor.
Prevention is Key
One of the best ways to prevent heart disease is to stay proactive. Focus on:
- Regular screenings & assessments
- A balanced mix of aerobic & resistance training
- Avoiding processed foods & maintaining hydration
- Managing stress & prioritizing sleep
- Leveraging technology without becoming overwhelmed by data
By making small, sustainable lifestyle changes, you may be able to significantly reduce your risk of heart disease and improve your overall well-being. Your heart is worth it.
Want to Take Charge of Your Heart Health?
Start today by scheduling a heart health screening and making one small positive change to your routine!
This article is not intended to replace medical advice, please always consult your doctor for recommendations that are specific to you.
Sources:
- https://my.clevelandclinic.org/health/body/21704-heart.
- https://www.nhs.uk/conditions/coronary-heart-disease/prevention/
- https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
- https://www.mayoclinic.org/diseases-conditions/osteoporosis/in-depth/osteoporosis/art-20044989#:~:text=safe%20for%20you.-,Strength%20training,you%20should%20do%20for%20exercise
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8237336/#:~:text=Breathing%20techniques%20to%20avoid%20%E2%80%9Cstraining,destabilizing%20hemodynamic%20responses%20are%20minimized
- https://www.medicalnewstoday.com/articles/318630#:~:text=2.,texturing%20agents
- https://www.gssiweb.org/sports-science-exchange/article/sse-92-dietary-water-and-sodium-requirements-for-active-adults#:~:text=Optimal%20hydration%20requires%20the%20replacement,amounts%20of%20water%20and%20salt
- https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
- https://www.nih.gov/news-events/nih-research-matters/irregular-sleep-patterns-may-raise-risk-heart-disease
